Body Fat Calculator
Use this calculator to estimate your total body fat based on height, weight, gender, age, and body measurements. Supports both the U.S. Navy method and BMI-based method.
Reference Tables
Body fat percentage categories and ideal ranges by age
ACE Body Fat Percentage Categorization
| Description | Women | Men |
|---|---|---|
| Essential fat | 10-13% | 2-5% |
| Athletes | 14-20% | 6-13% |
| Fitness | 21-24% | 14-17% |
| Average | 25-31% | 18-24% |
| Obese | 32%+ | 25%+ |
Jackson & Pollock Ideal Body Fat Percentage by Age
| Age | Women | Men |
|---|---|---|
| 20 | 17.7% | 8.5% |
| 25 | 18.4% | 10.5% |
| 30 | 19.3% | 12.7% |
| 35 | 21.5% | 13.7% |
| 40 | 22.2% | 15.3% |
| 45 | 22.9% | 16.4% |
| 50 | 25.2% | 18.9% |
| 55 | 26.3% | 20.9% |
How Does This Calculator Work?
Understanding body fat calculations and why they matter
What is Body Fat?
Body fat is the amount of fat tissue in your body compared to lean tissue such as muscle, bone, and organs. It's typically expressed as a percentage of your total body weight. Some body fat is essential for health, while excess body fat can be associated with health risks.
Why It Matters
Understanding your body fat percentage is more informative than simply knowing your weight or BMI. Two people with the same height and weight can have very different body compositions, and thus different health risks. Body fat percentage helps assess health risks, athletic performance potential, and progress in fitness goals.
Body Fat Calculation Methods
This calculator uses two methods to estimate body fat percentage:
- U.S. Navy Method: Uses body circumference measurements and is generally more accurate for most people.
- BMI-Based Method: A simpler approach based on BMI, age, and gender. Less accurate but requires fewer measurements.
Both methods are estimations and not as accurate as methods like DEXA scans, underwater weighing, or air displacement plethysmography (BOD POD).
U.S. Navy Method (Formulas)
The U.S. Navy method uses the following formulas:
For Men:
Body Fat % = 495 / (1.0324 - 0.19077 × log10(waist - neck) + 0.15456 × log10(height)) - 450
For Women:
Body Fat % = 495 / (1.29579 - 0.35004 × log10(waist + hip - neck) + 0.22100 × log10(height)) - 450
Where all measurements are in inches or converted to inches from cm.
BMI-Based Method (Formulas)
The BMI-based method uses these formulas:
For Adult Men:
Body Fat % = (1.20 × BMI) + (0.23 × Age) - 16.2
For Adult Women:
Body Fat % = (1.20 × BMI) + (0.23 × Age) - 5.4
Where BMI = weight(kg) / height²(m²)
Fat Mass and Lean Mass Formulas
Body Fat Mass = Weight × (Body Fat % / 100)
Lean Body Mass = Weight - Body Fat Mass
Frequently Asked Questions
Common questions about body fat and measurements
How accurate is this body fat calculator?
This calculator provides estimations and is less accurate than professional methods like DEXA scans. The U.S. Navy method is generally accurate within 3-4% of body fat for most people, while the BMI method can be off by 5-8%. For the most accurate results, consider professional testing.
How should I measure my body parts correctly?
For accurate measurements: Neck - measure at the narrowest point, just below the larynx (Adam's apple). Waist - measure at the level of the navel while standing relaxed, not sucking in. Hip (women only) - measure at the widest part of the buttocks. Use a flexible tape measure and ensure it's level all the way around.
What is a healthy body fat percentage?
Healthy body fat ranges differ by gender and age. For men aged 20-40, 10-20% is generally considered healthy. For women of the same age range, 18-28% is healthy. Athletes typically have lower percentages, while percentage tends to increase with age. The "fitness" range in our reference table is a good target for most adults.
How quickly can I reduce my body fat percentage?
A safe and sustainable rate of body fat reduction is about 0.5-1% per month, which typically corresponds to 0.5-1 kg (1-2 pounds) of fat loss per week. Faster loss may lead to muscle loss and other negative health effects. Focus on a balanced diet with a moderate calorie deficit and regular strength training to preserve muscle mass.
Why do men and women have different body fat percentages?
Women naturally have higher body fat percentages than men due to hormonal differences and reproductive functions. Women's bodies store more essential fat (10-13% vs. 2-5% for men) in breasts, hips, and thighs. These differences are normal and healthy, which is why body fat percentage categories differ between genders.
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